Exercise · Shoulders

Side-lying external rotation

The same job as band external rotation, done lying on your side so gravity supplies the resistance and the floor supplies the stability. Because your torso cannot cheat — you are lying on it — this is the version that isolates the back of the cuff most cleanly, which makes it useful when someone shrugs or leans every time they try the standing version. Momentum's upper-body chart puts the rotator cuff on the commonly-weak list; this is one of the two ways this system asks it to work.